Around Your Core in 4 Minutes

I want to share one of my favorite core workouts. I use this at the end of practice to integrate the shoulders, core and lower extremities. Let’s get right into it…

1) Start with forearm plank. Tighten your glutes and abs as you attempt to drag your forearms towards your feet. This is an isometric contraction of the core muscles shown below. At the same time, co-activate the muscles of your rotator cuff by attempting to “windshield wiper” your forearms in while resisting this action in the opposite direction (Figure 2). Hold for 10-30 seconds the come down and rest for 10 seconds. Click here to learn the key cues to activate your pose as well as the muscle subsystems it amplifies…

Figure 5: Engage the muscles on the sides of the lower leg to lift your arch.

4) Next roll over to left side forearm plank. Hold for 10-30 seconds then come down and rest for 10 seconds.

5) Return to forearm plank and repeat the sequence, this time starting with left side plank pose.

Keep your breathing smooth throughout this sequence. Be sure to check out the details in the links above. Start with 10-30 seconds in each pose and build to 1-2 minutes. The adjustments in the links are the keys to integrating the extremities and core. For more cues to help you get the most from your practice, page through the Yoga Mat Companion Series and the Key Muscles and Poses of Yoga.

I am a 76 yr old Registered YA Teacher & have difficulty being on my forearm in plank. i'm able to do the full side plank with no problem. a couple of my students feel it is also much harder. i will try again having my husband read me your instructions so i engage all muscles properly & see what happens. Thank you so much for all you advice & pictures! Patricia in Roanoke VA.

Great insights. Recently I have realized how, in addition to the physical strength core work enables, it is profoundly empowering to the emotional state as well. I asked my fellow practitioners to notice the effects of our core practice on their feelings. They concurred that it offers a grounding in empowerment that is vital in the tumultuous time we live in. The elegance of yoga affirmed once again. Thanks for the wonderful sequence.

To adapt this sequence for my senior chair yoga class (no mats), I'm trying it at the wall and the cues seem to work well for the 90-degree flip that obviously lessens the effect of gravity. Standing bridge at the wall, though, feels awkward. Any suggestions for bridge or the planks at the wall are appreciated. Thanks.